Tag: Bodybuilding
IFBB Portugal Pro 2021 Results
Complete results for the IFBB Portugal Pro 2021 that took place over the weekend.
There were more tickets punched for the 2021 Mr. Olympia over the weekend. The IFBB Portugal Pro 2021 took place from July 16-18 in Estoril, Portugal. Winners in all 10 divisions had a chance to receive an invitation to the biggest competition of the year.
Portugal saw no shortage of storylines over the weekend. The female presence was strong as over 100 women made the trip to compete in different categories such as Bikini, Wellness, Women’s Physique, and Figure. It was highlighted by Anastasia Lenova and Minna Pajulahti, who picked up victories in their competitions.
Wesley Vissers made a return to the stage after last competing in the 2020 Mr. Olympia, where he placed 11th. Vissers took home third place in the Classic Physique division, behind Jose Maria Mete Bueriberi and German Pastor.
If you had a chance to follow the Portugal Pro this weekend, you were given a treat. Below are the complete results from the IFBB Portugal Pro 2021.
Portugal Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the New York Pro 2021. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s Bodybuilding: Andrea Presti
Men’s 212 Bodybuilding: Lucas Coelho
Classic Physique: Jose Maria Mete Buerberi
Men’s Physique: Felipe Franco
Women’s Bodybuilding: Anastasia Leonova
Fitness: Minna Pajulahti
Figure: Rhea Gayle
Bikini: Kristina Brunauer
Women’s Physique: Dany Castillo
Wellness: Juliana Mota Esteso
Portugal Pro 2021 Breakdown
Men’s Bodybuilding Results
First Place – Andrea Presti
Second Place – Tim Budesheim
Third Place – William Martins
Fourth Place – Vlad Suhoruchko
Fifth Place – Theo Leguerrier
Sixth Place – Krystian Wolski
Seventh Place – Andrea Muzi
Eighth Place – Alfred Vlad Chiriac
Ninth Place – Khaled Alkazem
Tenth Place – Anton Shal
Men’s 212 Results
First Place – Lucas Coelho
Second Place – Seve Benthin
Third Place – Fabricio Moreira
Fourth Place – Melnikov Andrei
Fifth Place – Nasser Sayed
Sixth Place – Ahmed Bat
Classic Physique Results
First Place – Jose Maria Mete Bueriberi
Second Place – German Pastor
Third Place – Wesley Vissers
Fourth Place – Alex dos Anjos
Fifth Place – Fabian Mayr
Sixth Place – David Hoffmann
Men’s Physique Results
First Place – Felipe Franco
Second Place – Youcef Djoudi
Third Place – Elton Mota
Fourth Place – Pedro Lima
Fifth Place – Luca Biolo
Sixth Place – Sanad Alsanad
Women’s Bodybuilding Results
First Place – Anastasia Leonova
Second Place – Margita Zamolova
Third Place – Vera Mikulcova
Fourth Place – Vanesa Lloria
Fifth Place – Alena Hatvani
Sixth Place – Nidia Hermosilla
Fitness Results
First Place – Minna Pajulahti
Second Place – Kate Errington
Third Place – Corrine Bean
Figure Results
First Place – Rhea Gayle
Second Place – Lena Ramsteiner
Third Place – Jennifer Zienert
Fourth Place – Oyku Basare
Fifth Place – Bahar Ayra
Sixth Place – Olesya Kochura
Bikini Results
First Place – Kristina Brunauer
Second Place – Anastasia Gonzalez Andreu
Third Place – Cristiane Silveira
Fourth Place – Noora Mahonen
Fifth Place – Ottavia Mazza
Sixth Place – Alice Marchisio
Women’s Physique Results
First Place – Dany Castillo
Second Place – Elisama Manoel B. Zoretto
Third Place – Modesta Halby
Fourth Place – Laura Pintado Chinchilla
Fifth Place – Alcione C. da Silva dos Santos
Sixth Place – Isabel Martins Bajao
Wellness Results
First Place – Juliana Mota Esteso
Second Place – Isamara dos Santos
Third Place – Anna Mroczkowska
Fourth Place – Charline Mas
Fifth Place – Lisa Christin Meiswinkel
Sixth Place – Rania Politis
Generation Iron wishes to congratulate Andrea Presti and all the great athletes who earned a win at the 2021 IFBB Puerto Rico Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
IFBB Republic Of Texas Championships 2021 Results
A complete breakdown of the IFBB Republic Of Texas Championships 2021 results
This past weekend held the IFBB Republic Of Texas Championships on July 17, 2021 in Austin, Texas. The event included just two divisions – Men’s Physique and Bikini. After a hard fought battle, Andrei Lincan won the Men’s Physique division alongside Daraja Hill who won the Bikini division. Read on for a full breakdown of the Republic Of Texas Championships 2021 results.
With only two divisions competing at this contest, the Republic of Texas Championships was one of the smaller pro shows of the month. That being said, it still provided two individuals with a chance to qualify for the Olympia 2021 weekend.
Both divisions were full of hungry competitors all fighting for first place. A pro show of this caliber is also a great moment to see what up and coming pro bodybuilders to look out for heading into the future – could one of these competitors be a future threat to a major pro bodybuilding title?
Both first place winners in the Men’s Physique and Bikini division earned qualification to the Olympia 2021 – set to be held later this year in October in Orlando, Florida. Both divisions showcased a big turnout for pro competitors – all hungry to earn that qualification spot.
Check out our full breakdown of the IFBB Republic of Texas Championships 2021 results below.
2021 Republic Of Texas Championships: All Division Winners
A quick breakdown of the winners in each division from the 2021 Lenda Murray Bodybuilding Norfolk.
Men’s Physique: Andrei Lincan
Bikini: Daraja Hill
2021 Republic Of Texas Championships Breakdown:
Men’s Physique Results
First Place – Andrei Lincan
Second Place – Jason Huynh
Third Place – Nick Koeu
Fourth Place – Ramses Rams
Fifth Place – Joseph Less
Sixth Place – Myron Griffin
Seventh Place – Lindon Bond
Eight Place – Emanual Hunter
Ninth Place – Brian Lloyd
Tenth Place – Reuben Glass
Pro Bikini Results
First Place – Daraja Hill
Second Place – Erin Stern
Third Place – Cristobalina Pajares
Fourth Place – Carla Garthwaite
Fifth Place – Jasmine Gonzalez
Official Scorecards
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Guy Cisternino: “If You Don’t Have Thick Skin, You Shouldn’t Be On Social Media”
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Guy Cisternino discusses the difference between hardship and depression… and how social media has risen self-induced anxiety.
Guy Cisternino is a bodybuilder who exudes confidence. When he recently went viral for his argument in a gym – many online criticized him harshly. But Cisternino, though defending himself, didn’t seem bothered at all. This is rare in the internet age when many, but not all, can have their mood deeply affected by how well received they are on social media. That being said, Cisternino is not impenetrable. In our latest GI Exclusive interview, Guy Cisternino opens up about dealing with anxiety, hardships, and discusses how social media has risen anxiety for nearly everyone in the world.
Though Guy Cisternino appears to have a “I don’t give a crap” attitude, he’s human. And while he overall projects confidence, he would be lying to say he didn’t suffer from anxiety. During our recent conversation, Cisternino opened up about how he’s had some truly dark times in his past. He’s overcome them and he doesn’t consider those bouts of time being real depression. But they were challenging.
In fact, Guy Cisternino uses this moment to discuss the difference between hardship and depression. He thinks that mental health is a very serious thing – but there’s a difference between real clinical depression vs just having hardships in your life. He worries that some people today confuse the two and use it as an excuse to not improve themselves.
Cisternino also discusses how he suffers from chronic anxiety himself. But this anxiety is different than what you might assume based off the standard definition of the word. Guy Cisternino explains how he has trouble sleeping nearly every single night. It’s not because he is kept up by anxious thoughts. Instead, his brain simply doesn’t turn off. He can be lying in bed, wide awake, thinking about nothing. He’s gone to doctors and sought help from psychiatrists. It’s a form of anxiety – but not the kind of social anxiety that brings bad thoughts into his brain.
Guy Cisternino then pivots in the interview to talk about anxiety as a whole in our culture. He believes that social media has made anxiety worse for most people. He considers it self induced though – as most people don’t need to use social media – despite nearly everyone succumbing to it. He believes that individuals who suffer serious anxiety caused by social media – should just log off permanently. It’s only making things harder despite the addictive rush of likes and positive comments.
“I think some people shouldn’t be on social media,” Guy Cisternino states in our interview. He continues:
“Some people I think it effects them in a real negative way. If you don’t have thick skin, you shouldn’t be on social media. Because you’re putting yourself at risk at the opinion of others. And you’re never going to get the majority of people – there’s always going to be someone who doesn’t like you just because.”
The term “everyone’s a critic” comes to mind with his statement. Social media has allowed us all to be put out into the mass public – and we will be judged. It’s in our nature to judge what we see. Social media makes that more constant and easier to disassociate our words from how it affects the person on the other side. Guy Cisternino doesn’t lose sleep over negative comments – but for those who do – he thinks the best course of action is to leave social media behind completely.
You can watch Guy Cisternino’s full comments on anxiety in our latest GI Exclusive interview segment above.
The Centurion 100 Rep Workout Will Change Your Gains Forever
“I command you to grow.”
While self affirmations will get you far, not all of us have the shamanic mental powers of CT Fletcher. In order to get where we need to go we need to lift, and we need all the help we can get. The 100 rep workout, (or the centurion as I like to call it) is that one tip keeping you from the big show, the big ticket, keeping you from breaking the glass ceiling, your plateau.
The 100 rep workout is just like it sounds. You hit different body parts for a hundred reps per exercise. Yeah we said it, 100 reps! But why? conventional wisdom has always told you 6-12 reps is the key. We’ll look conventional wisdom in the face and tell it to shut the hell up. Okay, maybe we’re over exaggerating but what we are simply saying is this is great in ADDITION to the traditional 6-12 reps, they actually work hand in hand. But how? We’ll explain.
While the traditional amount of reps will get you stronger and builds muscle – the 100 reps workout will build muscle in a slightly different way. It’s through a process called microcirculation. Microcirculation happens in the capillaries, these are blood vessels so small only one red blood cell can fit through at one time. This is how oxygen and nutrients are delivered to the muscle.
When you do a high rep workout you get a high concentration of blood in that particular body part – basically flooding it with nutrient rich goodness. Your body then makes accommodations for this high level of concentration by creating more blood vessels which means more receptors for the nutrient rich red blood cells.
So let’s stop the science talk and look at some other benefits too:
Speeds up injury recovery.
Hypertrophy: gives your muscle a distinct pump.
Mental marathon: increases pain plateau and mental toughness
Optimizes bodies use of calories you’re already ingesting.
Engages fast and slow twitch muscles.
Implementation
So what does the 100 rep workout look like? A lot like you’re regular workout… just more.
First thing’s first – you should perform one workout of the 100 rep system for a specific muscle group over a 5-6 week period.
Next – you want to make sure you’re doing the exercise strictly for each rep. If you’re doing a curl for example, use only your biceps not your back or your shoulders. If you can’t do this exercise close to form you might want to try going down in weight. General rule is 30% of your usual weight but make adjustments accordingly.
Next you want to make sure that you’re resting when you get tired. A general rule of thumb is that you want to rest in seconds for as many reps as you have left. For example if you’ve done 70 reps you want to rest for 30 seconds; 80 reps, rest for 20 seconds; 90 reps 10 seconds… you get the picture.
Thirdly you want to start of slow but end fast. For example, you can do the first 70 slow and then go HAM on the last 30 reps. Don’t sacrifice form but go for it at the end.
Lastly you want to eventually work this up to a full body workout with 100 reps for each exercise. You might not be able to do it at first but if you stick to it you’ll get there. You’re going to want to take a break from heavy exercise the week you’re doing this marathon workout because your body will be feeling some real hurt. You might even see slightly lower numbers when you do get back to the weight room – but this is normal. You’ll be back to full form and better in a week or two.
So there you go, your weekend planned. Is this something that you’d try? Let us know what you think in the comment section below.
IFBB Lenda Murray Bodybuilding Norfolk 2021 Results
A complete breakdown of the IFBB Lenda Murray Bodybuilding Norfolk 2021 results
This weekend held the IFBB Lenda Murray Bodybuilding Norfolk 2021 on July 17 in Norfolk, Virginia. The even included four divisions – Classic Physique, Men’s Physique, Women’s Bodybuilding and Figure. In the highlight of the competition, Janeen Lankowski won the Classic Physique division. Read on for a full breakdown of the Lenda Murray Bodybuilding Norfolk 2021 results.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
How to Double Your Pull-Ups in 6 Weeks
Double Your Pull-Ups with these Simple Steps
Pull-ups are one of the most badass exercises. Being able to lift your body weight is pretty cool. Not only are pull-ups cool, they help you build functional strength. Imagine an apocalypse where you’re hanging off a cliff and the only way to survive is to pull yourself up.
Pull-ups also help you with building aesthetics. If you want a broad, V-tapered back, pull-ups are your best bet. Not a lot of people can perform pull-ups from the moment they step into a gym, and a few others want to build strength and endurance so they could do more reps.
Since you’re reading this article, we’re assuming you want to improve your pull-ups. Not only do pull-ups help in developing strength and size in your upper back but they are also a great core exercise.
Pull-ups help you in developing relative strength. Meaning, once you get better at this exercise, you’ll gradually become better at other athletic exercises like running, jumping, vertical jumps, and weightlifting.
Practice
There are no magic tricks to doubling your pull-ups. It will take a lot of practice, patience and determination. To be able to double your reps at an exercise will require an improvement in strength, endurance, and neurological efficiency.
Be Frequent
If you want to improve at a certain exercise or a certain body part, you should be training it often. CT Fletcher famously trained his arms every single day as he loved doing it. Performing pull-ups every day to failure might not be the best way to achieve your results.
If you’re looking to increase the number of reps, the best way would be to perform a certain percentage of your maximum reps for sets, and perform it frequently – frequently enough to exceed your current max.
Performing the pull-ups frequently will help you build a greater number of reps, and your strength, endurance, and proficiency improve as a by-product. Arnold Schwarzenegger used to do pull-ups as a warm-up exercise on every upper body training day.
The Workout
Doubling the number of pull-ups you can do will take some time. We have laid out a six-week program which will help you with incremental gains in strength and endurance so you could double your pull-ups in 42 days.
Week 1 and 2
Perform six sets of 50% of your current max (M), split throughout the day. At the end of the day, perform a single set of 75% of your current max. Perform this routine three days a week spread out evenly.
Example – If you can perform 20 reps of pull-ups at most, perform six sets of 10 reps (50% of M) spread evenly throughout the day. At the end of the day, perform a set of 15 reps (75% of M).
Chances are you won’t be able to perform the 15 reps in one set at the beginning of the first week. However, by the end of the second week, you should be able to achieve or be close to achieving the goal as your strength and endurance will increase.
Week 3
Your training will change a little during the third week. Perform 60% of your current max (M) for seven reps, split evenly throughout the day. At the end of the day, perform a single set of 90% (M). Repeat this routine three days a week. Re-test your maximum reps at the end of the third week.
Example – Perform 7 sets of 12 reps (60% of 20 reps), split evenly throughout the day. At the end of the day, perform 18 reps. You will most probably be able to hit 18 reps on the second day of this training split as your endurance will have improved. At the end of the third week, take three days off and then re-test your maximum.
The results: You will have improved 25% according to this program which is not bad at all!
The Way Forward
Once there is a 25% improvement in your strength, endurance and results, you will be certain this program is working for you. All you need to do is, repeat the training all over again until you double your pull-ups. For this we will start week 4, using 25 as (M).
Week 4 and 5
Everything remains the same as Week 1 and 2, only the numbers change. Perform six sets of 13 reps (50% of 25), split evenly throughout the day. At the end of the day, perform a set of 19 reps (75% of M). You’ll have no trouble performing the 19 reps by the end of the second week.
Week 6
For Week 6, you will perform seven sets of 15 reps (60% of M), split throughout the day. Perform 23 reps (90% of M) at the end of the day for a single set. Then take three days off, and retest your maximum. We’re confident once you re-test your max, you’ll be able to do 35 or more reps.
This isn’t an easy program to follow, but it certainly works.
How many pull-ups can you do right now? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways To Build Muscle Outside The Gym and Recover Better
5 Ways To Improve Your Recovery and Build Muscle
Most people make the mistake of thinking that muscles are built while they’re working out in the gym. In reality, the opposite of this is true. You break down your muscle tissues while training and put on muscle size with the right recovery mechanism.
Some people overlook the role of rest and recovery in the muscle-building process and are frustrated when they don’t see results. If you can’t seem to build muscle even after following the right training plan, you’ve come to the right place.
Follow a Customized Diet
If your goal is to put on muscle mass or lose weight, you’ll have to follow a diet which is custom made for you. A customized diet plan is designed keeping your lifestyle, current and goal weight in mind.
No two people have the same lifestyle, goal or current weight and so following a vanilla nutrition plan isn’t going to do you any good. Keep your calories and macros (carbs, protein, and fats) in mind while designing your diet plan.
Kill The Stress Levels
An increase in stress levels is known to raise cortisol levels. A rise in cortisol levels can spike estrogen levels in men which can simultaneously lower the testosterone production. Testosterone is the male hormone responsible for the building of muscle mass and development of sex organs in men.
If you’re someone who can get worked up easily, you should figure out things which can help you calm down. Meditation, listening to calming music, going for walks, pleasure reading are a few things which many people find relaxing.
Focus on Your Sleep
Opposite of what people think, you build muscle mass or lose weight while you’re sleeping. Deep sleep allows for REM cycles to come into play, and optimize your release of testosterone while your muscles can truly rest.
If you want the optimal results, you need to make sure you’re getting anywhere between 7-8 hours of sleep every night. If you can’t get the total amount of hours in a single go, try taking a nap in the afternoon.
Reduce Your Soreness
Some of us love the DOMS (delayed onset muscle soreness) we get after a brutal workout. While muscle soreness should be experienced periodically, especially if you’re trying to break a plateau, it isn’t recommended to have sore muscles every day.
Epsom salt baths, morning, pre and post stretching routines are a few ways of dealing with muscle soreness. Light steady-state cardio can be incredibly effective in reducing soreness by improving circulation as it sends oxygenated blood to the muscles.
Take Your Foot of The Gas
Sometimes the best way to build muscle can be to not train at all. If you’ve been training hard for a long period, you might be at risk of overtraining. Being in an overtrained state can negatively affect your nervous system and can cause more harm than good.
Our last advice would be not to get too worked up if you’re not seeing the desired results. Building your mental health should be as much a priority as building your muscles. Be willing to take periodic rest whenever necessary.
Header image courtesy of Envato Elements
How many hours a night do you sleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
5 Best Ways For Getting Rid Of Muscle Soreness
Start getting rid of muscle soreness now with these five tips.
Some people equate the quality of their workouts with the DOMS (delayed onset muscle soreness) the next day. Not only is this assumption flawed, but it could be hampering your gains. Don’t believe us?
A study conducted by McGill University found that there was a reduction in muscle activation in the targeted muscles when muscle soreness was present from previous workouts.
Minor muscle soreness after a nasty bicep workout is cute, but things can take a turn for the worse when quads are in question. If you are one of those people who love going hard in the gym but don’t like limping around the office the next day or explaining to everyone the reason for your funny walk, this article is for you.
Why Do Our Muscles Feel Sore?
Before we get into the nitty-gritty of how to fix sore muscles, have you ever wondered why your muscles get sore after an intense workout in the first place?
Contrary to what most people think, you don’t build muscle when you lift weights. You break your muscle tissues while you are working out. When this damage or micro-tearing happens, your body initiates the repair process by triggering inflammation at the injury site.
Tightness and pain you feel 24-48 hours after your workouts occur due to extra pressure on the damaged areas caused by the fluid that accumulates in the muscles for facilitating recovery.
While you cause damage to your muscles every time you train, some exercises can cause more trauma and hence more soreness. According to a study conducted at the University of Liège, Liege, Belgium, any workout that is new to you, more intense than usual, or involves a bunch of eccentric movements will likely cause more damage and soreness than other types of workouts.
While most people might credit concentric (curling) movements for their sore muscles, the eccentric part of the lift is what is causing the damage.
Muscle Soreness Is Good But Not Necessary
There are usually two types of people. The first is the pack of gym bros who live for muscle pumps and don’t consider a workout a success unless they feel a sweet pain in their muscles for the next couple of days.
Also Read: 5 Bro Science Myths that Need to Die
On the other hand, the second group wants nothing to do with sore muscles. They don’t want their twitching muscles to remind them of their fit lifestyle throughout the day.
Which group is correct in its approach?
Neither.
Inflamed and torn muscles sound bad as it is. Research has shown chronic inflammation can contribute to many chronic diseases. But you wouldn’t want to treat muscle inflammations like kryptonite. Some degree of muscle soreness can be a crucial signal for muscle growth and repair.
Your muscles are likely to grow back bigger and stronger as they recover from the carnage you put them through in your workouts. Muscle inflammations are okay, but you need to get them under control as soon as possible.
Now let’s address the elephant in the room – are sore muscles a sign of effective workouts? No. You don’t have to be sore after every workout. Soreness is the outcome of damaged muscles, and you don’t want to inflict soreness-inducing damage on your muscles every time you train.
How To Get Rid Of Muscle Soreness
1. Post-Workout Nutrition
After you’ve broken down muscle tissues in a workout, you have a 30-60 minute window to provide your muscles with enough nutrients to aid in the recovery process. 20-40 grams each of protein and carbs can kickstart your muscle recovery.
Eating a high-protein meal that consists of a fast-absorbing protein source like fish or tuna and a whey protein shake is great for speeding up your recuperation and reducing the chances and degree of muscle soreness.
As per the International Society of Sports Nutrition, you should be consuming 1.4 to 2 g of protein per kilogram of body weight for optimal recovery after training.
2. Hydrate
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry, the brain and heart are 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Water can help ease inflammation, flush out waste products, and deliver the nutrients required by your muscles for recovery. Drinking at least a gallon of water every day can help avoid dehydration and keep the nutrients pumping throughout the body.
3. Prioritize Recovery
It’s time people start talking about the role of recovery in bodybuilding. Scroll through your Instagram feed, and you’ll see internet fitness celebrities promoting their gyms, workout programs, showing off their insane squat and deadlift. But you will not find a word about rest and recuperation.
Everybody is trying to be the hardest worker in the room, but they forget the real gains are made outside the iron paradise. A post about sleeping 6-8 hours every night will never get more views than a Reel where you are squatting with two girls on the bar.
4. Myofascial Release
Self-myofascial release (SMR) involves releasing tension in muscles and connective tissues using foam rollers, lacrosse balls, or massage sticks. It can help move the accumulated lactic acid out of the muscles after exercise.
SMR and other forms of massages should be a part of your fitness routine if you’re in the fitness lifestyle for longevity. Some benefits of the myofascial release include:
Help the body relax overall.
Improve your range of motion.
Release tension, knots, and stress.
Reduce soreness and help assist the tissue recovery process.
Improve blood circulation.
5. Hot and Cold Therapy
Hot and cold therapies are the OG remedies for treating muscle, ligament, and joint inflammations. Ice packs and heating pads have a place in almost every household. Although cold and hot therapies have been around for centuries, many people, even today, mix up their uses.
As a rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness. How it works:
Heat Therapy – Improves circulation and blood flow to a particular area due to increased temperature. Increasing the temperature can soothe discomfort and increase muscle flexibility.
Cold Therapy – Reduces blood flow to the specific area, which can significantly reduce inflammation and swelling that causes pain.
How often do you have sore muscles? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best on the Planet – Shirt-Ripping Superman Chest
Best Chest in Bodybuilding
A shredded chest is what separates the men from the boys. Superman – with his shirt ripping antics – can arguably be credited for making a broad chest the symbol of machoism.
Why do you need muscular pecs, you ask? A wide chest is the foundation of the ever-so-desired V-taper. There would be no “golden era aesthetics” without symmetrical pectorals. Building a solid chest can take years of hard work and perseverance and this article is our way of honoring people who have achieved the feat.
Arnold Schwarzenegger
The GOAT had one of the best pectoral muscles of his time. The size, fullness, and striations of Arnie’s pecs were unparalleled. His trademark side chest pose is nothing less than a work of art.
Jay Cutler
This article will have a combination of old-school and modern bodybuilders. Cutler’s pecs were a sight to be seen when he dethroned Ronnie Coleman to win his first Mr. Olympia title in 2006.
Serge Nubret
Serge Nubret aka “Black Panther” was a star bodybuilder in the ’60s and ’70s. He took everyone by surprise (including Arnold and Franco) with his incredible symmetry and conditioning in the 1975 Mr. Olympia contest.
Samir Bannout
Samir Bannout is the only bodybuilder from the Middle East to have won a Mr. Olympia title. The size and separation of his pecs made him one of the best bodybuilders of his time. Samir can be credited for popularizing the sport in the Middle East.
Lou Ferrigno
The fact that Lou Ferrigno was cast as The Incredible Hulk should be enough to show that he had one of the most muscular pectorals in the world. Before there were VFX, his size added the ‘incredible’ to the Hulk.
Flex Lewis
Flex Lewis is a freak of nature. He probably has the most symmetrical, proportionate and conditioned physique in the history of bodybuilding. After winning the 212 Mr. Olympia title for seven years in a row, Lewis has been invited to compete in the 2020 Mr. Olympia open division.
Lee Haney
Haney holds the record for winning the most number of Mr. Olympia titles – a tie with Ronnie Coleman. He couldn’t have possibly achieved the feat without having the best pecs in the world.
Franco Columbo
Franco Columbo (RIP) was both swole and strong. The footage of him deadlifting a car out of his way is still a fan favorite. Columbo followed the Governator into bodybuilding and Hollywood and left a mark wherever he went.
Markus Ruhl
It’s a shame that Markus Ruhl’s bodybuilding career ended abruptly due to a squatting accident. He showed a lot of promise, and many top-level bodybuilders considered Ruhl serious competition.
Chris Bumstead
Chris Bumstead reminds many of the ‘Golden Era of bodybuilding’. When bodybuilding fans were worried about the mass monsters taking over the sport, Bumstead came as a ray of hope.
Who do you think has the best chest in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Talking Huge With Craig Golias | EP 7: Bodybuilding Heroes & Villains, Eating & Genetics, + More!
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Craig Golias talks about bodybuilding rivalries – do we need heroes and villains in the sport?
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about rivalries, trash talk and drama in bodybuilding. He also discusses eating and genetics, the problem with bodybuilding sponsorships, and more.
Craig Golias brings an interesting perspective to professional bodybuilding. Having abandoned the competitive side of the sport, he is simply a man passionate about the lifestyle while keeping tabs on pro bodybuilding. He’s not even 100% a die hard fan of the sport. This allows him to be a bit more honest and less subjective about the current trends in pro bodybuilding.
That’s why a significant chunk of today’s episode revolves around how to make pro bodybuilding entertaining. Should it go down a more wrestling route with drama, heroes, and villains? Or does that cheapen the very real integrity behind competing in pro bodybuilding? We dive in with our latest episode of Talking Huge. Read on for a full recap and watch above!
Heroes and Villains in Bodybuilding
Craig Golias and Vlad Yudin start today’s conversation reflecting on the past weekend’s Conor McGregor fight. He ultimately lost and broke his ankle. This is one of a string of setbacks for McGregor. Yet, both Craig and Vlad are certain that McGregor will continue to be a major figure in MMA for the foreseeable future. It has less to do with his record and more to do with his personality. He can sell the hell out of an upcoming MMA fight.
This begs the question – does bodybuilding need more drama and characters like Conor McGregor? Blessing Awodibu recently tried this tactic leading up to the New York Pro against Nick Walker. Ultimately, Walker came out victorious with Blessing falling quite behind. Does his lower placing deter destroy his ability to build hype before a show? Or will his personality always prevail?
Craig Golias thinks that characters like Blessing Awodibu are important for the sport. He thinks that the past decade of bodybuilding has been missing that kind of exciting hype leading up to events. While Kai Greene and Phil Heath are famous rivals – Craig doesn’t find their clash all that exciting. Instead, he turns towards the early 2000s when Jay Cutler and Ronnie Coleman faced off year after year. To Craig, that was the shining example of what rivalries should be with significant hype leading up to the big shows.
Beyond rivalries, Craig Golias also thinks it’s good to have true characters – heroes and villains – in pro bodybuilding. Similar to wrestling, this kind of dynamic creates fan drama and connections. In some sense, Phil Heath accepted his role as villain in the sport. But didn’t have anyone, other than Kai for a short time, to match against his personality.
Craig Golias On How Genetics Skew Perceptions Of Bodybuilding Diets
Craig and Vlad also discuss the truth behind bulking and cutting in bodybuilding. Many fans believe that during the bulking phase, that pro bodybuilders can eat as much junk food as they want. They believe that due to drugs like insulin or steroids that athletes have more leeway in what they can eat during the offseason.
Craig Golias wants to debunk this myth. If anything, certain athletes simply have the genetics that allow them to eat what they want and still come to stage shredded later. This is simply a general thing. We all know the kid growing up who could eat junk food all day and never gain a pound. Genetics can be a powerful thing that separates how each of us react to our diets. Unfortunately, in a sport so focused on size, physique, and diet – bodybuilders with phenomenal genetics skew the perception of how to really train and eat as a bodybuilder.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as how the internet destroyed bodybuilding sponsorships and also why bodybuilding mass monster physiques will never be mainstream. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!